30 days Fit and Fab

Today I did superset for cardio and back to basic full body workout. Warm up - 3 sets of stair case climbing 12 levels - 1.2km jogging Body weight - Push up (3x20) - Single twister (3x20) - Glute bridge (3x20) - Tricep dips ( 3x20) - Sit up (3x30) - Squat (3x25)

Sunday is my cardio endurance exercise and we did 8km run with new routes along clementi until Commonwealth.

As usual Saturday is Full Body Hiit with powerful moms. Since there are many new joiners, I did HiiT for beginner - 4 quick feets and 4 jumping jack - Low plank jack - Parcel squat and back steps - Wooden chop static curtsy lunges - Drop squat floor touch - Sit up leg straight with pillow - Ankle tap with pillow - Burpees no jump - Back extension and superman

I did this intensive Upper and Lower Abs workout with 10 mins tabata as a warm up Warm Up - 10 mins tabata - Quick feet and burpees - Single punch - Front, side and back - Inchworms - Pull down Body Weight exercise - Crunch - Leg raise - Toe touch - Hollow - Sit up - Flutter kicks

To balance the sore muscles at lower body, I did Upper Body Intensive workout the next day. Warm Up : Tabata 10 mins with basic exercise do 6 rounds - High knee - Jumping jack - Twister - Butt kick - Skip Hop Weight Exercise - Side to side push up - Single lateral rise - Single front rise - Tricep dips - Single pull down - Bicep curls Arnold Press

This is the session I did with my staff. It's killer leg day and after the session, I even couldn't do squat :P Exercise : - Squat with kick - High knee to ankle tap - Frog squat - Split lunges - Lateral sumo lunges - Reverse lunges jump - Side to side bounding - Plie Squat and hold

Sunday is my cardio endurance training and I added resistance training focusing on glute muscles. Exercise : Cardio endurance : 6km Resistance training - Sumo squat - Lateral squat - Parcel up and down squat - Sumo squat with heel tap - Squat with twist - Deadlift

We did HiiT Saturday with 3 sets of 10 exercises 40 secs and 10 secs rest in between In total we burn 350 calories. Exercises : - 4 jabs high knee - side to side bounding - reverse lunges with kick - mount climber pause - supine leg abduction - frog jump - plank rise with knee in L/R - crunch hold toe tap - crunch knee in L/R

I did combination between cardio and resistance training 4 sets with 40 secs each exercise and 10 secs rest in between Exercise : - Side to side bounding - Plank into side plank - Squat thrusts - Hollow - Inchworms - 4 plank jack with push up floor - Sumo squat with heel tap - Side plank with oblique crunch - Reverse lunges jump

Today is Upper body workout. I did HiiT Workout with alternate Cardio and Weight training and end with 3.2km jogging. Exercise :  - 4 Jabs and switch blade - Chest Press - 4 Jabs 4 high knee - Tricep Kickback - 4 Jabs with jump squat - Biceps Wide - Hammer jack and jab - lateral rise - skull crush

Today I did combo 5.5km run and leg exercise at staircase. Exercise Warm Up - 5.5km run Body Weight - Bulgarian split - Calf Rise - Sumo Squat - Push Up - Stair Tap - Plie Squat

Today is my training day with my team and we did abs workout. Exercise : Warm Up : 10 mins tabata - Wooden Chop - Twister - Side to Side jump - Frog jump Body Weight : - Single plank rotation - Jack drive - Side plank dips - Single leg rise - Alt V crunch

Sunday is my regular cardio endurance and today I did 10km run with new route. It's good to explore new route, it has adventure and adrenaline feeling knowing that you don't know whether the new route you take is helping or hindering you from the goal. But when I am able to accomplish the goal, I have double sense of achievement. I overcome the fear of exploring unknown and I learn new routes to make my running more interesting.

It's Saturday and it's my exercise session with supermoms. We did Full Body HiiT with alternate cardio and resistance training and we burned almost 400 calories.

Abs and Core exercise to make 6 packs abs. This is very intensive workout focusing on abs. Exercise : Warm up : Stair climbing 3 sets of 12 levels at 2 minutes each Body Weight : - Plank Rotation L/R (3x15) - Side plank dips L/R (3x15) - Reverse crunch (3x15) - Leg circle (3x15) - Bear stance in and out (3x20) - Single Leg raise crunch (3x15)

Today is booty workout focusing more on glute. As usual, I start it with tabata and body weight workout. Exercise : Warm Up : 10 mins tabata 40 secs each and 10 secs rest - Star Jack and side walk - Side to side - Snap Jump thrust - Sumo squat rotation Body Weight : - Wall bridge (3x15) - Sumo squat deadlift (3x15) - Single Wall bridge (3x15 each side) - Rainbow (3x15 each side) - Donkey Kick (3x15 each side)

Today is my Upper Body Workout Day. Exercise : Warm Up 10 Mins Tabata - Frog plank - Plank Jack and Push Up - Punch Jack to side punch - Speed squat Press Body Weight Exercise : - Plank through - Bicep curl - arnold press - Shoulder press - Stir Wheel - Upright row and del fly

After a month of experiment knowing myself and my body better, this is the result. 😉 My weight is fluctuation everyday ranging from 48-49kg so I guess it's my body set point is 49kg which is in healthy normal range. 😁  Body composition changes, overall body fat drops 2.1%. Again in a month it fluctuates but something that I realized when I reduce my carbs as one of macronutrients, my body fats will go up and my muscles decrease, meaning my body needs complete macronutrients and the composition is 40-30-30 (carbs-fat-protein). I take protein shake to supplement my protein intake because I realized it's not enough from food alone. 😁 Visceral fat drops to 2.5 This is the toughest fat to reduce The good thing is Visceral fat is the ready fuel to be used than the fats in the arms or butt, daily exercise combination HiiT and strength exercise really helps to reduce Visceral Fat 😉 Body age drop to 33 When the body fat and visceral fat drops, body age also automaticall...

I start the week with Abs and Core Workout, new variation with the basic abs and core workout. Exercises : Warm Up 10 mins Tabata - Side to Side Jump - Burpees - Wooden Chop - Plank Jack and knee in Body Weight : - Abs Roller - Runner Crunch - Wall knee in - Wiper - Side Crunch

It's my rest day after a week of exercise. I did more on spiritual things to exercise my mind.